general review Flashcards
normal blood pressure
120/80
4 phase of functional movement and resistance training
- stability and mobility 2. movement 3.load 4.performance
4 phases of cardio training
- aerobic base 2.aerobic efficiency 3.anaerobic endurance 4.anaerobic power
plyometric exercise
incorporates quick,powerful movements and involve stretch-shortening cycle of a muscle, followed by an immediate shortening.
amortization phase
time between eccentric and concentric action
waist to hip ratio
male: >0.95 female: >0.86
what is SMART goal
the goal must be specific, measurable, attainable, relevent and time-bound
reciprocal inhibition
the activation of one side of the joint muscle happens at the same time with neural inhibition of the opposing side of the muscle,allowing it to stretch, to facilitate movement.
length-tension relationship
the relationship btw sarcomere length and muscle tension. eg. longer sarcomere produce higher tension.
joints responsible for stability/mobility
stability: scapulothoracic, lumbar spine, knee, foot
mobility: glenohumeral, thoracic spine, hip, ankle.
isometric contraction
holding the resistance in a stable position
relapse
the return of an original problem cause behavioral change
stages of client-trainer relationship
RIPA- rapport, investigation, planning, action
what is RICE
it’s an acute injury management. stands for rest/restricted activity, ice, compression, elevation
3 phases of healing
inflammatory, fibroblastic/proliferation, maturation/remodeling
contradictions to stretching
acute soft tissue injury, joint hypermobility, hematoma, , corticosteroid use, prolonged immobilization of muscle
3 categories of determints for physical activity
personal attributes, environmental factor, physical activity factor.
locus of control
a personal attributes can affect participation and adherence. it’s belief in personal control.
motivational interviewing
a method of talking to people that motivate them to decide change behaviour, it can create awareness of the client, help them feel the need to change. PT use it in planning stage.
stages of motor learning
cognitive, associative, autonomous
transtheoretical model of behaviour change
aka. stages of change: precontemplation, contemplation, preparation, action, maintenance.
ages that qualify for risk factor
men: >45 women: >55
BMI qualify for risk factor
> 30/ waist: 102/88
blood pressure that consider as hypertension
> 140/ >90
cholesterol level considered as dyslipdemia
LDL > 130/ HDL < 40 ; serum cholesterol >200
alternative words for shortened and lengthened
facilited/hypertonic ; inhibited
shortened muscle for kyphosis/lordosis
hip flexor, latissimus dorsi, anterior chest, neck extensor, lumbar extensor.
lengthened muscle for kyphosis/lordosis
hip extensor, upper back extensor, external obliques, scapular stabilizer, neck flexor.
difference btw kyphosis and lordosis
kyphosis knee gravity line is more posterior from the center line (sagittal view)
difference btw flat-back and sway-back
both are posterior pelvic tilt, while sway-back has more thoracic curve
shortened muscle for flat-back
retus abdominal, upper back extensor, ankle planter flexor, neck extensor.
lengthened muscle for flat-back
internal obliques, neck flexor, psoas major, lumbar extension
scapular protraction
aka shoulder abduction/rounded shoulder, two scapular bone far apart
what is a good head position
earlobe and acromion process are align/cheek bone and collar bone.
when perform thomas test, back of thigh touch table but knee does not flex to 80 degree, which muscle are tight?
rectus femoris
when perform thomas test, back of thigh can’t touch table but knee does flex to 80 degree, which muscle are tight?
iliopsoas
when perform shoulder flexion test, arms unable to reach 170 degree, which muscles are tight?
chest, back and shoulder area muscle group. pectoralis major and minor, latissimus dorsi, rhomboids, subscapularis.
scapular winging
a protrusion of the inferior angle and vertebral border outward, it’s due to inability of the parascapular muscle group
ankle pronation
knee/tibial/femoral internal, foot eversion, may lift ourside of the heels off the ground.
lower-cross sydrome
the coupling relationship btw tight hip flexor and erector spinae
sharpened romberg test
arm crossed on chest, eyes closed, one foot stand in front of another. able to remain position >30s
standard time for stroke stand test
excellent: 50/30s. poor: 20/10s
trapezius muscle
connect neck and shoulder
how to calculate BMI and what is considered as overweight?
weight kg/height square m, overweight >= 30,
what is VO2 max
maximal oxygen uptake, measures cardiorespiratory efficiency, related to the capacity of heart.
2 methods of measure maximal heart rate
- graded exercise test (GXT) 2. fomula 220-age
What is OBLA
onset blood lactate accumulation, a matabolic marker where VT2 happens.
how does VT2 threshold test work?
a 15-20 mins test, let client choose the intensity, monitor heart rate each minutes at the last 5 mins, get the average HR then mulitiply by 0.95 to get the estimate VT2.
calculate lean/fat body mass
1-fat%=lean%, weight x lean%= lean#, 1-desired fat%=desired lean%, lean#/desired lean%=desired weight
calculate 1RM
1-15 reps, start from 2 reps=95% of 1RM, 4=90%, 6=85%, 8=80%, 10=75%, 11=70%, 12=67%, 15=65%
calculate relative strengh
absolute strength/body weight
blood pressure value that should stop exercise
SBP > 250; DBP > 115
which body composition assessment can identify reginal fat?
dual energy xray (DXA)
which body composition assessment use bicep as assessment site?
near infrared (NIR), not as accurate as the other methods and not accurate on obese.
which body composition assessment has high accuracy but too expensive?
air displacement (ADP)
conversion btw MET and oxygen consumption
1 MET = 3.5 ml/kg/min
body fat % category
(average) male: 18-24% female: 25-31%
YMCA submaximal step test HR norms
men: good 80-90, below average 100-110
women: good 85-100, below average 110-120
type 1 muscle fiber and what kind of exercise
slow-twitch, act as stabilizer, enhance muscular endurance, high volume low intensity.
type 2 muscle fiber and what kind of exercise
fast-twitch, for joint movement and generate force, high intensity low volume.
autogenic inhibition
the increased tension on a muscle activate GTO response, GTO then temporarily inhibits the tension on that same muscle.
what is humerus/humeral
the bone from shoulder to elbow
what is valgus stress
different rate/degree of femur and tibia internal rotation that place stress on knee
3 stages model for core and balance training
- core function 2. static balance 3. dynamic balance
what are the 3 layers of core
outermost layer: rectus abdominis, erector spinae, external internal oblique, latissimus dorsi
middle layer: transverse abdominis, multifidi, deep fiber of internal oblique, diaphragm
innermost layer: bones and discs,
diminishing return
when approach the genetic potential for muscle size and strength
FIRST for muscular endurance
3 times/week, 60-70% 1RM, 12-16 reps, 2-3 sets, rest < 60s
FIRST for muscular hypertrophy
72 hrs btw same muscle, 70-80%, 6-12 reps, 3-6 sets, rest 30-90s
plyometric drill progression
single linear jump - multiple linear jump - multidirectional jump - hops and bounds - depth jump
4 muscles that maintain a neutral pelvic posture
anterior: rectus abdominis, hip flexor
posterior: hamstring, erector spinae
which stretch is most appropriate to perform during an exercise
dynamic stretch
cardiovascular drift
a gradual increase in HR during a steady state exercise
what is cardiovascular drift and what are the causes?
a gradual increase in HR during a steady state exercise.
reduction in blood volume, increasing in core temperature.
HRR
MHR-RHR
exercise guideline for moderate intensity
30 mins/session, 5 days/week, total 150 mins
exercise guideline for vigorous intensity
20-25 mins/session, 3 days/week, total 75 mins
exercise guideline for overweight and obese
moderate: 50-60 mins/session, 5-7 days/week, total 300 mins
vigorous: 3 days/week, total of 150 mins
when to progress to phase 2 (aerobic efficiency)
when client can complete 20-30 mins of zone 1 exercise for 5 days/week
what could affect cardio exercise duration
willingness, oxygen availability, muscle glycogen and blood glucose
aerobic power
= VO2 max, indicator for cardiovascular endurance, maximal oxygen a person can use in min/kg of weight.
good relationship for core muscle?
- flexion:extension
- right side bridge:left side bridge
- side bridge:extension
less than 1.0
no greater than 0.05 from 1.0
less than 0.75
5 metabolic syndrome symptoms
waist, triglycerides, HDL, blood pressure, fasting blood glucose
- waist: > 102/88 cm
- triglycerides > 150
- reduced HDL < 40/50
- elevated blood pressure >130/85
- fasting blood glucose > 100
which disease is suitable for weight-bearing exercise?
osteoporosis, (plyometric )
which disease is suitable for aquatic exercise
asthma, stroke, arthritis
what RPE level should low risk cardiovascular disorder patient exercise at?
RPE of 11-14
exercise guideline for type 1 diabetes
3-5 days/week, all level, 55-75% or 11-14 RPE
exercise guideline for type 2 diabetes
5-6 days/week, low-moderate, 50-80% or 11-16 RPE, 40-60 mins/session
exercise precautions for diabetes clients
fasting glucose level, blood glucose level, glucose level
fasting >=250, blood glucose >=300,
type 1: glucose <100
avoid during peak insulin activity
exercise guideline for metabolic syndrome
3-5 times/week, intensity depends on weight status,
start from 40-75%, RPE of 9-13, 200-300 mins total / week
what is the goal of exercise for arthritis
maintain ROM and flexibility
focus on duration than intensity
exercise for fibromyalgia
daily stretching, warm water exercise, low- moderate intensity, goal is 150 mins aerobic / week
exercise for chronic fatigue syndrome
low intensity, rest ratio 1:3
exercise should be avoided for low-back pain
- unsupported forward flexion
- raise 2 legs while lying supine or prone
- rapid movement
- twisted waist and turned feet
exercise guidelines for old people
moderate: 30 mins, 5 days/week, scale of 5-6
vigorous: 20 mins,3 days/week, scale of 7-8
strength training for old people
2 times/week, 8-10 exercise, 10-15 reps
what is the most common sport related injury?
anterior cruciate ligament injury
what is the most common knee injury
menisci cartilage damage
most common upper extremity injury?
lumbar, then shoulder pain
how to modify exercise when have shoulder pain
do not fully extend arm, elbow more toward the front of body
rotator cuff injuries (symptoms and exercise)
have trouble lifting arms above head, exercise with elbow bent, no overhead activity.
what is lateral epicondylitis
tennis elbow, injury of the wrist extensor tendon
what is medial epicondylitis
golfer’s elbow, injury of the wrist flexor tendon
common in 30-55 years
what kind of injury may benefit from aquatic exercise
greater trochanteric bursitis
what kind of injury is common in athlete/active people
iliotibial band syndrome, it’s primary caused by training errors
also medial tibial stress syndrome(posterior shin splints), ankle sprains, achilles tendinitis
exercise difference for greater trochanteric bursitis and iliotibial band syndrome
GTB focus on gluteals and hips, IBS focus on hip abductors and thigh.
both can’t perform squat and lunges
what are the injuries that need to stretch the IT band
greater trochanteric bursitis, patellofemoral pain syndrome
which injury is known as jumper’s knee
infrapatellar tendinitis
3 cause for low-back pain
- mechanical: certain movement
- degenerative disc disease: (due to aging)
- sciatica: nerve involvement
3 categories of patellofemoral pain syndrome
- overuse
- biomechanical
- muscle dysfunction
exercise for achilles tendinitis
controlled eccentric strengthen of the calf
3 attributes essential to a successful relationship
empathy,warmth, genuineness
equation for maximal heart rate
206.9-(0.67age) ; 208-(0.7age)
when perform shoulder extension test, arms unable to reach 50 degree, which muscles are tight?
chest, abs, biceps, anterior deltoid
if the risk is low, use what risk management?
retain
if the risk is high, frequency is high, use what risk management?
avoid
if the risk is high, frequency is low, use what risk management?
transfer
common sites for tendinitis
shoulder, elbow, knee, ankle
reason that cause tendinitis
begin activity too quickly
reasons that cause bursitis
trauma, repetitive stress, muscle imbalance (shoulder, hips, knee)
in hurdle step test, the client present hip adduction or knee move inward, what muscle problem?
gluteus medius and maximus weak, hip adductor and tensor fascia latae tight
passive leg raise ROM
> = 80 degree
signs that should immediate terminate test
significant drop in SBP, >10 mmhg ; blood pressure >250/115
how long muscle will be shown shorten when held in shortened position
2-4 weeks
VO2R for moderate and vigorous intensity
moderate: 40-60% VO2 R
vigorous: >= 60%
HRR for moderate and vigorous intensity
moderate: 70% HRR
somewhat hard: 80%
hard: 85%
anaerobic glycolysis
metabolic system use glucose for energy production without using oxygen, produce lactic acid
